Besides sapping your energy, experts agree that lack of sleep can increase your risk of developing cancer, heart disease, obesity and diabetes. Here are 13 tips for getting more shut-eye–and feeling more energized the next day (via The Huffington Post):

1. Set a specific bedtime for yourself. And be realistic. If you have to wake up at 7 a.m., staying awake until 1:30 a.m. each night probably won’t be enough.

2. Get ready for bed well before your bedtime. Sometimes, you can feel too tired to get ready for bed, resulting in an even later bedtime. To avoid this, try getting ready for bed well before you turn off the light.

3. Rest in darkness. Shut the blinds, block out any lights from your computer, clock or phone. Even a digital alarm clock’s tiny light can disrupt a sleep cycle, so it’s important to keep your room as dark as possible.

4. Stretch. Research has shown that people who have trouble sleeping can get more restful sleep if they stretch a few times per week.

5. Lower the thermostat. Studies show that the optimal range for sleep is between 60 and 68 degrees Fahrenheit. Continue Reading …

Do you yawn throughout the day? Your body may not be active enough. (Image courtesy of FreeDigitalPhotos.net)

Do you feel tired all the time? Find out what may be causing your fatigue (via WebMD):

What you eat. Consuming caffeine and sugar to keep you energized may backfire because it causes major fluctuations in your blood sugar levels, leaving you more tired than before. Instead, eat lots of fruit, vegetables and lean protein to keep your blood sugar levels stable. Eating this healthy diet will also help you to carry less weight.

How much you sleep. The importance of sleep cannot be overstated. If you have trouble nodding off, avoid caffeine and alcohol in the hours before bedtime and keep your bedroom quiet, cool and restful.

How much you exercise. While you might be worried that you’re doing too much in our over-scheduled times, chances are you aren’t doing enough when it comes to exercise. Though it seems counterintuitive, an excellent remedy for fatigue is vigorous exercise. Get at least 40 minutes, four days per week. Continue Reading …

Eating a small bowl of cereal and milk before bed can help you enjoy a better, more restful sleep. (Image: FreeDigitalPhotos.net)

Did you know that food can affect how you sleep? Here’s what to eat and what to avoid when you’re trying to catch some quality zzzs (via WebMD):

Avoid these:

High-fat foods. Studies show that people who consume large portions of fat have more disruptive sleep cycles than those who don’t.

Hidden caffeine. Even moderate amounts of caffeine before bedtime can make it difficult to fall asleep. Use caution when drinking tea, soda or decaffeinated coffee (which still contains a minimal amount of caffeine), and when eating chocolate.Continue Reading …

Counting too many sheep? Creating a bedtime ritual can help you fall asleep faster and enjoy deeper, more restful sleep. (Image courtesy of FreeDigitalPhotos.net)

Counting too many sheep these days? Follow these sleep-better steps from Mayo Clinic:

Stick to a sleep schedule. Go to bed and get up at the same time every day, even on the weekends. This will reinforce your body’s sleep-wake cycle to improve the quality of your sleep. If you don’t nod off within about 15 minutes, get up and do something relaxing, like reading a book or listening to music, before going back to bed when you feel more tired. Worrying about falling asleep can make it harder to do so.

Pay attention to what you eat and drink. Don’t go to bed too hungry or too full because your discomfort might keep you up. Limit your liquid intake before bed, too, to prevent disruptive middle-of-the-night bathroom trips. And use nicotine, caffeine and alcohol cautiously. Nicotine and caffeine are stimulants which can keep you awake. And though alcohol might make you feel sleepy at first, it can disrupt quality sleep later in the night.Continue Reading …